Prepare a specific
method for inducing self-hypnosis.
You
may want to be hypnotized by a trained person first,
he/she can then teach you how to do self-hypnosis (Soskis, 1986). Or, you can
memorize the general induction process and give self-instructions. Or, you can
put the entire induction procedure on an audiotape. I'll show you how to do the
latter two:
- Find a quiet place, sit in
a comfortable chair.
- Close your eyes and relax
your whole body. Use something like one of the relaxation methods given in
chapter 12. Repeatedly tell yourself throughout the relaxation procedure
to become more and more deeply relaxed. At the same time, tell y 111e419b ourself you
will remain totally awake and alert, carefully attending to your own
self-instructions. When deeply relaxed all over, tell yourself that you
are ready for a pleasant, effective hypnotic state which will help you
help yourself.
- When very relaxed, say to
yourself or listen to the self-hypnosis instructions you have prepared.
Usually, relaxation instructions are all that are needed.
- When hypnotized and feeling
very comfortable and relaxed, imagine being in a very safe, peaceful, and
comfortable place. Enjoy that as long as you like.
- Give yourself instructions
for improving (written in the next step).
- Wake yourself up by
counting from 5 to 1, become more awake at each step.
If you
wanted to simply record the whole thing, you might use a script like this:
(read in a clear but slow drraaawwnn-out voice, a hypnotic voice)
- "You should be
relaxing in a comfortable chair with the phone and other distractions
turned off. If you are interrupted, you will at any time be able to open
your eyes and take care of whatever needs to be done.
- Close your eyes and
concentrate on relaxing all over. Take a deep breath and slowly
exhale...notice the calming effect of deep breathing. Take some more deep
breaths.... Feel the muscles in your body losing their tightness and
tension. As this happens, you will feel better and better.
- To increase the relaxation,
I will count from one to ten and get more and more relaxed as I count
towards 10. At the count of 10, I will be in a very relaxed, very
pleasant, worry free, completely alert and aware, but comfortable hypnotic
state. One, I will relax my hands and forearms. Think of the
right hand, fingers and forearm, tell those parts to get rid of all their
stress and tension. Relax more and more. Think of the left hand, fingers
and forearm. Relaxing deeper and deeper. Two, I let the calmness
spread into my upper arms...into the biceps and triceps. Very relaxed.
Feeling good. Three, my shoulders and neck are relaxing...deeper
and deeper. Four, the top of my head, scalp and forehead are
calming...relaxing...feeling smooth and soft. Five, I notice the
wonderful feeling moving down into my eyes, cheeks, lips, tongue and jaws.
I tell the entire head and face to relax more and more. Six, my
chest, lungs and upper back are slowing and calming down...very
comfortable. Seven, I am letting the stomach relax and settle
down...also the lower back and spine...the tension is going
away...replaced with pure comfort. Eight, the muscles in my upper
legs relax deeper and deeper. Nine, the wave of relaxation moves
down into my lower legs, feet and toes. Ten, I am extremely
relaxed all over. The last remaining tension anywhere in my body is
melting away...my whole body is calm...very comfortable...feeling
wonderful.
- I am now probably in a
pleasant, enjoyable, effective hypnotic state, even though I may not feel
certain of that. In any case, I will be able to think clearly and control
my own thoughts. My imagery will be very detailed, very clear and
realistic. I will be able to use this imagery to my advantage. I will
remember everything that happens while I am hypnotized.
- I will first use hypnosis
to imagine being in a pleasant, comfortable place, a place where I feel
perfectly safe, perhaps on a beach or in my own private place. I will see
all the details... hear the sounds...feel and smell the air...really get
into it. I will talk to myself about all aspects of the scene...and enjoy
myself thoroughly for a minute or so."
Be
quiet for a minute, then continue recording:
- "At this point I will
give myself the instructions I have prepared for self-improvement. I can
open my eyes if I need to look at notes (but it is better to keep your
eyes closed, so the visualization is more intense). If the
self-instructions do not use all of the three minute break that follows, I
will just return to my pleasant scene and enjoy it until the tape takes me
out of the hypnosis or I decide to come out of it."
Note: At this point either record the 3-minute
self-instructions developed in the next step OR be quiet for 3 minutes, during
which you can, over a period of time, give yourself a variety of
self-instructions. Then continue recording.
- "Now, I am ready to
end the session. I will count from five to one and become more and more
alert as I count. Five, I am starting to come out of the
hypnosis. Four, feeling a little more like moving. Three,
feeling good with more energy. Two, my eyes are gradually
opening...now, completely open. One, I am completely alert,
feeling good and refreshed. I am done. Stretch a little and get up."
Turn off the recorder.
